CrossFit Modern – CrossFit

Warm-up (No Measure)

General

3 Min Row/Bike or Run

Mobility

5-7 Cat/Cow

10 Shoulder Dips + Rotations

5/5 Kneeling T-4 rotation

20 90/90 + progression

5/5 T-4 rotation in Lunge

5 Thoracic Mobilization (elbows on bench)

10-20 alt Plank Shoulder Tap
Specific

2 Sets

5/5 Half Kneeling Plate Halo

7-10 Reverse Fly

5 Tempo Goblet Squat

BB Warm Up

2 Sets

3 Hip Muscle Clean

3 Tall Clean

3 Power Clean

Power Clean (1×3)

Power Clean

1 set x 3 reps @empty barbell

4-6 sets x 3 reps @building

1 sets x 3 reps @ RPE 8-9

20 Min Cap

Comp: Metcon (AMRAP – Rounds and Reps)

RX

AMRAP 15

30 Double Under

9 Burpee Over Bar

9 Hang Power Clean 165/115lb

Intermediate

AMRAP 15

30 Double Under

9 Burpee Over Bar

9 Hang Power Clean 115/85lb

Scaled

AMRAP 15

30 Double Under

9 Burpee Over Bar

9 Hang Power Clean 75/55lb

Power: 3-5 Rounds for Quality (AMRAP – Rounds and Reps)

15 Min Cap

30 Double Under

9 Burpee Over Bar

3 Hang Power Clean (choose weight or build)

rest as needed between rounds

Burn: Metcon (AMRAP – Rounds and Reps)

AMRAP 15

30-60 Singles or 30 Double Under

9 Burpee Over Bar

9 Hang Power

scale to allow continuous movement